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Basic Body Needs
So, what are the basic needs of the human body? Let's look at some essentials.
WATER
First, since we are made up of 70% fluids, we must maintain proper hydration. This is
accomplished by drinking a sufficient amount of fluids daily. Drinking plenty of fluids is
essential to normal fitness and athletic performance. It can even help you lose weight. Not
staying hydrated, on the other hand, can hinder your performance and negatively impact your
health.
How Much Water?
Drinking a gallon of fluid (preferably water) a day can increase your effectiveness in
performance situations, whether at work, in the gym, or on the field.
People tend to think that it’s impossible to drink a gallon of water a day. These often are the
same people who have three cups of coffee in the morning, a couple of diet soft drinks with
lunch, and alcoholic beverages during and after dinner. These all provide hydration, but are not
nearly as healthy as water.
If you substitute water, you’ll have no problem drinking a gallon a day. Drink two glasses when
you wake up, two glasses with every meal, and plenty of water before, during, and after working
out. Take a water bottle to work and drink all day. Keep a bottle in the car. If you’re training
hard, especially in warmer climates, you may find you actually exceed a gallon a day.
You probably won’t miss the caffeine. If the rest of your nutrition plan is solid, it should help
you regulate your blood sugar level, so you won’t feel the need to use caffeine, as an artificial
energy source.
Hydration and Weight Loss
Proper hydration regulates appetite. A lot of times people think they’re hungry when they’re
really just thirsty. If you’re trying to lose weight, have a glass of water before eating, and you’ll
have that satiety that keeps you from overeating.
Are You Dehydrated?
How do you know if you’re properly hydrated? Take a look at your urine. Generally speaking,
the clearer the urine, the better hydrated you are. If it is a clear-pale lemonade color, you are
hydrated. If it is a darker lemonade to apple juice color, you are dehydrated. And if it is dark and
cloudy, you are severely dehydrated and should notify medical staff immediately.
Benefits of Hydration
Look Younger
Water has a direct impact on the aging process. Because of dehydration, inactivity, and trauma
from daily life, the connective tissues around our muscles and joints dry up over time, sort of like
those chew toys for dogs that start out soft and pliable and end up stiff and brittle. Drinking a
sufficient amount of water goes a long way toward preventing this process, while improving
your muscle tissue and flexibility. Recent research suggests that any beverage, even one with
caffeine, promotes hydration, but there’s still nothing better than water.
A Healthier Smile
Why drink caffeinated beverages when there’s a perfect, healthier, alternative available? Some
people rationalize drinking diet soft drinks is good, because the beverages have no calories.
That’s true but they still can damage your teeth and offer no nutritional value.
As far as artificial sweeteners in soft drinks and other beverages go, recent research suggests that
modest consumption of artificial sweeteners is a better alternative to high fructose corn syrup and
other sugars. Although, we are not fans of diet soft drinks—it is better to drink water—we would
rather see you drink a diet soft drink, than a regular soft drink that’s loaded with sugar (a typical
can has about 150 calories, all from sugar).
If you drink coffee, don’t overdo the cream and sugar. Again, this goes back to making healthier
choices. Consider a healthier alternative such a green or black teas, which have antioxidant
properties.
Finally, if you are having muscle cramping you are probably dehydrated. having the proper
amounts of fluid daily can keep your muscles from cramping.
PROTEIN
Second, you must have the right amount of protein daily. Protein is absolutely essential for a
successful diet, and the maintenance of good health.
We are protein based creatures, and if we have a deficiency in protein our bodies become
malnourished, inflamed, and become susceptible to all sorts of diseases, including cancer.
Our bodies are capable of "recycling" protein, but the body doesn't store protein (the body can
store fat and glucose); so, if we don't eat protein every day the body will draw what it needs to
function from our muscles. The average person needs one gram of protein per two pounds of
weight. If you weigh 200 pounds, then you need 100 grams of protein daily. If you are in a
strenuous fitness program you might need up to one gram per pound. Talk to your fitness trainer
or health care provider to determine your additional needs.
The regulation of protein metabolism in the body is partially accomplished through the endocrine
system, which is made up of hormone producing glands. These glands, include the thyroid,
adrenal, pituitary, pancreas, ovaries and testes. The primary gland regulating protein is the
thyroid gland, which is referred to as the Master Gland. It affects every other hormone function
in your body. An essential nutrient for the thyroid is iodine. Without it the thyroid does not
function properly, and thyroid disorders can develop.
Unfortunately, there is an increasing level of iodine deficiency in people in America, which is
caused by current food production and delivery methods. Foods are no longer being made
available having the proper nutrients of fresh vine ripened and unprocessed fruits and vegetables.
Additionally the decreased use of iodized salt contributes to this problem of iodine deficiency.
Also, Toxic substances found in our food and water supplies flush our body of the precious
iodine it stores naturally.
As a consequence we are seeing an increase in many health related problems, including thyroid
disorders and obesity. Without enough iodine, our bodies are left open to autoimmune
disorders, arteriolosclerosis, thyroid malfunctions and cancers. It is important to understand, that
most of us have what is termed sub-clinical hypothyroidism, even if we are not clinically
diagnosed with an over-active or under-active thyroid.
Sub-clinical hypothyroidism can leave us feeling tired and suffering lack of mental clarity.
Iodine is the main agent in therapy for over and under active thyroid conditions.
BALANCED DIET
What is a balanced diet? This question has been the source of argument for decades.
Over the last 50 years most people have adopted the high carbohydrate low fat diet, and we are
now reaping the negative results. We now have an epidemic of diabetes, high cholesterol, and
obesity. We will not take the time here to list all the arguments and answers, but will simply
state our opinion on what a healthy and balanced diet should be.
Absolutely no more than 40% of your diet should be carbohydrates. If you are on a weight loss
program your carbs should be limited to less than 25% of your diet.
Don't avoid fats, which are essential for good nutrition. The argument is which fats are good,
and which fats are bad. Simply stated, we prefer butter over margarine, saturated over
unsaturated, and omega fish/flax oil over vegetable oils. We believe that our preferences benefit
cholesterol levels, blood pressure control, and good health.
Reduce sugar intake, and avoid or reduce artificial sweeteners. High fructose foods should be
avoided, because they increase triglycerides and increase insulin resistance, which leads to
diabetes. In other words, chose berries over melons. Do some homework, and read about foods
high in fructose, then reduce their intake.
Whole books have been written on this subject. Consequently it is not possible to address
everything here. However, we encourage you to ask questions, because your body requires
fundamental nutrition to be healthy to hold illness in check.